jon's life of lifting

Proteinboy said:
thanks dude : ] i love making my own equipment.
with the hypers/reverse hypers, my squat and dead is really ganna get some help : ]]]]

and yeah, thats my garage bro : ] ilbe living here for a while, and if i move out, im taking all my equipment to my own place : ]

BTW, i weigh less than you now ;D
156
Click to expand...

I see. Nice, very cool.


And as for your weight: blah. w/e! I'm a fatty now, I just got done eating TWO chipotle burritos. Bet you can't do that ;)
 
That's so awesome!
 
11/13/09

DYNAMIC EFFORT(DE) BOX SQUAT (11 inch box)
45x2x3
115x2
115x2
115x2
115x2
125x2
125x2
125x2
125x2
125x2
REST:45S
using 50% of max box squat, folloing louie simmons' dynamic method for box squats. waving up 52.5%, 55, 57.5, 60%, maxing and then reseting the wave.
im incorporatin box squats majorly into my workouts from now on.

MILITARY PRESS
45x2x6
110x6
110x6
105x6
105x6
REST:90S
felt good. working up to a full 4x6 with 110.

BENT OVER DB ROW
75x6
75x6
75x7(+1 rep)
75x7(+1 rep)
rest: 90s
felt great to get more reps on these

CLEAN AND JERK
4x2 @ 135
REST:60S

POWER CLEAN
4x2 @ 165
REST:60S
stayed fiarly light on the olympic lifts to build more speed(DE day)and build perfect form.
note: doing 4 sets of clean+jerk and 4 sets of pc

GOODMORNINGS
135x6
145x6(+1rep)
145x6(+1rep)
145x6(+1rep)
REST:90S

REVERSE HYPERS
10
10
10 @ +10
REST:90S
felt good

FLYES
2x10 @ 20lb db
12 @ 20lb db
these are feeling great.

PWO: USUAL
 
After a night of drinking (dehydrating myself) I weighted in at 152.5 this morning!!! that's nearly a 10 pound difference from yesterday... that can't be good lol. BUT NOW I WEIGHT LESS THAN U!!! :xmas:

haha, have a good saturday
 
LOL BS!!!!
get that weight back up BOIIIIII!~~!
and quit that drinkin!!!! :p

anyway, i made a pulley system today attached to my pullup bar.
i can now do standing pulley crunches, pushdowns, and even face pulls!!!!! im pumped up!!!
and the good thing is, it isnt really a gliding weight. its a rope and a pulley:
DSC02169.jpg

DSC02175.jpg

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DSC02172.jpg

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SPECIAL WORKOUT(tris)

warmup: some cardio, stretching, and 2x10 pushups

SKULLCRUSHERS
70x10
70x8
70x8
70x8

DIPS
7
7
7
7

STANDING CABLE CRUNCHES(westside style baby)
4x12 @ 15lbs (holy crap such a good ab workout with only 15lbs.

HANGING LEG RAISES(with pause)
5
5
5
5

PUSHUPS
25

PUSHDOWNS
10 @ 15lbs

PWO:1/2 cup milk, 1 scoop whey

going to the park to enjoy the beautiful day! everyone have a great one!
 
good chit. Awesome pulley mechanism.

Found a cool song you may like. Not sure what genre it is, kind of techno/electronica relaxing...



weight is ALREADY back up to 162.5 (am fully clothed tho)
 
sweet bro, thanks!

11/16/09

warmup

ME BOX SQUAT (12 inch box)
45x3
95x3
115x3
135x3
155x1
175x1
205x1
225x1
235x1
245x1
250x1
REST:90-120S
these took too long lol. first time i EVER maxed out on box squats.
again, im majorly incorporating box squats into my routine. takes out the eccentric/concentric stretch reflex and builds good hip form, plus you can sit far back,allowing the squat muscles to work completely.

PULLUPS(alway medium grip unless otherwise noted)
11
12(+1)
12(+1)
REST:90s
felt great. form is better(eccentric=controlled)

INCLINE BENCH
45x2x6
140x6(+5lbs)
140x6
140x6
140x6
REST:90S
got the full 4x6 with 140. sweet!

REVERSE HYPERS(heavy day)
6
6@+10
6@+20
6@+25
6@+25
6@+25
REST:90s
these felt amazing. doing a full 6x6 with +25 next time.

NEGATIVES GLUTE HAM RAISE(GHR)
5
5
5
rest:90s
held each negative as long as i could, these felt amazing

RDL
185x10

BB CURLS
75x9(+5lbs)
75x8(+5lbs)

DB CURLZ
2x8 @ 25lbs

PWO:USUAL.

ahhhhh such a great workout. im loving incorporating westside methods into my routine. i will completely convert once i start bulking again!

tekton, thanks for that song, its calming. i like it, im sure my gf will too haha.

im finding more and more uses for my pulley mechanism. i can use it for assistance in 1 arm chinups. pics will follow!
anyway, im feeling great ! still cutting, eating anywhere from 1800 to 2100 cals a day depending on activity. leaning down well! its cool, kuz my gf says i look bigger haha yet i lost like 14lbs xD
 
wow that is a lot of sets for the box squat. Ha, 250 box-squats is awesome. I haven't done those since High School. Those really REALLY burn if I remember right. Good stuff. Also keep working on that incline bench, your getting better.
 
thanks man, i really like training with box squats and building starting strength.
3 of 10 max workouts are going to be box squats, 1 of 10 some kind of pull, and around 6 are going to be goodmorning variations done with max tripples.

assistance work, such as GHM, reverse hypers, back raises, is going to be high : ]

im also doing a speed day on friday with box squats--and im waiting to get chains and bands to really get going with those.

thanks though man, i really like inclines. your incline is beast : ]
 
11/17/09

SPECIAL workout

warmup:
50 jumping jacks
10 pushups
repeat 3 times, no rest

STANDING CABLE CRUNCHES
3x15 @ 15lbs

SINGLE DB SHRUG/OBLIQUE CRUNCH
3x15 @ 45lbs

TRI PUSHDOWNS
3x15 @ 25lbs

PWO:USUAL

duration: 20 min
my pulley system is pretty fun, but the pulley is kinda small so it makes for a bit more friction/resistance.
 
11/18/09

stretching warmup now includes more specific stretches geared toward increasing split tolerance and improving high kicks

DEADLIFT
135x3
185x3
225x3
280x3
280x3
280x3
280x3
280x3
REST:90-120S
keeping form perfect.

BENCH
135x3x3
180x5
180x5
180x5
180x5
rest:90-120s

DB BENCH

45x11 each arm

PENDLAY ROW
135x2x3
165x5
165x5
165x5
165x5
rest:90s

SNATCH(warmup)
115x1
115x1
115x1
115x1
REST:30S

1 SNATCH INTO OH SQUAT
120x5
125x5
125x5
REST:90S

OH DB EXTENSION
45X8
45X8
45X7
45X6

PWO:USUAL

This workout felt good. nothing feeling weak or sore.
 
lol yeah man, its for GPP prescribed from westside barbell haha the sled is fun to drag around : ]]]

im probably going to incorporate more interval training into my routine from now on. that, and sled dragging : D
 
11/19/09

high kick and split stretching--15-20 minutes

did some GPP work
CURCUIT

WEIGHT:85lbs

DEADLIFT
RDL
ROW
POWER CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
GOODMORNING

SETS:6
REPS:6,5,4,3,2,1, respectively

REST:75S(15 seconds less than before)

TURKISH GETUPS(singles)
45lbs
1(each arm)
1
1
rest:60s

finished with 4x10 pushups for fun.

PWO: 1/2 cup milk, 1 scoop whey

feeling good today : ] thank God!
 
11/20/09

warmup

DE BOX SQUAT (dynamic effort, 12.5 inch box)
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
rest:45s
moved it quickly

MILITARY PRESS
115x5
115x5
115x5

DB MIL PRESS
40x5
40x5

CHINUPS
9 with +10lbs
9 with +10lbs
9 with +10lbs
9 with +10lbs
REST:90S
these felt GREAT. working up to a 3x12 with +10, then adding 2.5 or 5 more lbs.

REVERSE HYPERS (heavier day)
6 @ +25
6 @ +25
6 @ +25
6 @ +30
8 @ +30
REST:90s

CLEAN AND JERK
140x2
140x2
140x2
140x2
REST:60S
focused on speed and explosism of lift.

1 ARM PUSHUPS
2(each side)
2
2
2
REST:60S
these felt great. not that hard. practicing these 2-3 times a week probably from now on.

WORKOUT TIME: 62 MINUTES

PWO: USUAL

notes: great workout, feeling fineeeee. had a B-complex vitamin, multivitamin, D vitamin, and calcium pill before workout. the B complex really helps for energy!!! :D felt amazing!
and everyyyoneee knows that the body needs calcium for muscle contraction ;D

another thing is, ever since i'v shortened my workouts to 1 hour, i have felt much more fresh and motivated as apposed to when i did 1.5 hour workouts. testosterone is highest 20-50 minutes into the workout, and drops after 60 minutes of heavy training. thankyou, westside : ]

everyone, FEEL GREAT and enjoy the day. be thankful for what you have, and everything that ISNT bothering you today xD
 
Nice PB. Even more impressive then your workout itself is the fact you enjoy it as much as you do. And honestly, that is KEY to being successful, because that means you are bound to stick with it and apply yourself. To many people get into workouts they don't really enjoy and have a falling off, but you don't man. and that's why your going to reach your goals and look great.


keep it up mofo.
 
LOL sweet man. thanks a lot, that was a nice thing to say! :D

you too, i know we both love lifting and gettin swoleeeee
 
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